Eggs are incredibly nutritious. They're a complete source of protein that provides energy to the body, contain choline, which is essential for brain and neurological health, and are rich in vitamin B12, vitamin D, selenium, and iodine. But despite having so many benefits, some people avoid it—not by choice, but simply because they cannot tolerate it. But what is egg intolerance, and is it really a thing? We at OnlyMyHealth inquired all about it from Divya Gopal, Consultant Dietitian and Nutritionist, Motherhood Hospitals, Banashankari, Bengaluru, who also shared how it is different from an egg allergy.
What Is Egg Intolerance?
Gopal described egg intolerance as a condition where the digestive system struggles to process eggs, leading to gastrointestinal symptoms such as stomach pain, bloating, gas, diarrhoea, and nausea.
She said, “These symptoms typically appear a few hours after consuming eggs and are a result of the body's inability to digest certain proteins found in eggs properly.”
Also Read: Eggs For Breakfast: Expert Lists Benefits Of Eating Eggs In The Morning
But mind you, egg intolerance and egg allergy are two distinct conditions.
According to the expert, they are both characterised by adverse reactions to eggs, but they differ significantly in their underlying mechanisms, symptoms, and management.
Egg allergy involves the immune system, wherein the body’s immune system mistakenly identifies proteins in eggs as harmful and releases histamines and other chemicals in response, explained Gopal.
On the contrary, egg intolerance involves the digestive system, which has difficulty processing proteins in eggs but does not involve the immune system.
Symptoms of egg allergy appear quickly, usually within minutes to a few hours after consuming eggs. These range from mild (hives, nasal congestion) to severe (anaphylaxis, which can be life-threatening and involves difficulty breathing, a drop in blood pressure, and loss of consciousness).
On the other hand, symptoms of egg intolerance typically appear several hours after consuming eggs. These primarily include gastrointestinal symptoms, including bloating, gas, stomach cramps, diarrhoea, and nausea. Other symptoms can include fatigue and headaches.
Possible Causes Of Egg Intolerance
Egg intolerance can occur due to various reasons. According to Gopal, these mainly include:
Enzyme deficiency: Some individuals may lack the necessary enzymes to break down certain proteins in eggs. This can lead to digestive discomfort.
Sensitivity to proteins: Egg whites and yolks contain different proteins that can be hard to digest for some people. Common proteins that cause intolerance include ovomucoid, ovalbumin, ovotransferrin in the egg white, and livetin and apovitillin in the yolk.
Bacterial overgrowth: An imbalance in gut bacteria, known as dysbiosis, might make it harder for the body to digest certain foods, including eggs.
Cross-reactivity: Sometimes, people with sensitivities to other foods or substances may react to eggs due to similar protein structures (cross-reactivity).
Food additives: Eggs processed with certain additives or preservatives might trigger intolerance symptoms in sensitive individuals.
Leaky gut syndrome: Increased intestinal permeability, commonly referred to as leaky gut syndrome, can allow undigested food particles, including egg proteins, to enter the bloodstream, causing an immune response.
Autoimmune conditions: In some autoimmune diseases, the body’s immune system may mistakenly target certain proteins found in eggs, leading to intolerance.
Also Read: The Best Way To Eat Your Eggs If You Have High Cholesterol
Protein Alternatives To Egg
For people with egg intolerance or egg allergy, there are various other sources of protein that can benefit their overall health. Here are some options you can explore:
Tofu: Made from soybeans, tofu is a versatile protein source that can be scrambled to mimic eggs. It contains about 10 grams of protein per half-cup serving.
Chickpea flour: Made from ground chickpeas, chickpea flour is rich in protein and can be used to make omelette-like dishes. It contains about 7 grams of protein per 1/4 cup serving.
Lentils: These are a great plant-based protein source and can be used in a variety of dishes. It contains about 18 grams of protein per cup cooked.
Quinoa: A complete protein source, quinoa contains all nine essential amino acids and has about 8 grams of protein per cup cooked.
Greek yoghurt: Greek yoghurt is a dairy product that contains about 10 grams of protein per 100 grams.
Chia seeds: These seeds are high in protein and omega-3 fatty acids.
According to Dubey, these alternatives not only provide good amounts of protein but also come with additional health benefits, making them excellent options for replacing eggs in various recipes.
It is important to understand that a balanced diet is key, and therefore, if you are unable to or cannot consume eggs, look for other healthy alternatives.